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July 23, 2014 Wednesday

BALANCE

BALANCE

AB @97% EFFORT

FITNESS

FITNESS

7 MIN FLR ACCUMULATIVE EACH TIME YOU BREAK PERFORM 7 BURPEES


July 22, 2014 Tuesday

Fitness

balance


July 21, 2014 Monday

Fitness

Fitness

BALANCE

Fitness


July 19, 2014 Saturday

Fitness

Balance


July 01, 2014 Tuesday

7.1.14 Fitness A

for time 800m run rest 3 min 400m run rest 2 min x 4

7.1.14 Balance A

Max MU in 5 min

7.1.14 Balance B

Max HSPU in 3 min

7.1.14 Balance C

MAX Double Unders in 1min

7.1.14 Balance D

1k Row


June 30, 2014 Monday

6.30.14 Fitness A

CF Total with 5 rep maxes

6.30.14 Fitness B

10 KB Russian Swings #36/54# 10 situps 10 rounds for time

6.30.14 Balance A

. Snatch Deadlift + Hang Power Snatch + Power Snatch

6.30.14 Balance B

B. Clean Deadlift + Power Clean + Squat Clean

6.30.14 Balance C

C. 1 Push Jerk + 2 Split Jerks


June 28, 2014 Saturday

6.28.14 Fitness & Balance


June 27, 2014 Friday

6.27.14 Fitness A

A. 12 min find 5RM Dead Lift

6.27.14 Fitness B

10 Manmanker 30/20 Sled Pull 25 m 200m run rest 1 min x 4

6.27.14 Balance A

A. Build to a heavy split jerk (from the rack)

6.27.14 Balance B

B. 5 sets – 45 sec max effort – PC + Jerk; rest 60 sec (60%)

6.27.14 Balance C

C. Every 20 sec for 9 sets – Clean x 1 (65-70%)

6.27.14 Balance D

100m front rack walking lunge (tough)

6.27.14 Balance E

5 sets – 5 No Push Up Burpee 5 thrusters 15 sec AB @ MAX EFFORT